Beginner
Sleep and Stress Basics
Build a calm bedtime routine and learn simple ways to handle stress.
Suggested duration: About thirty-five minutes
Lesson 1: A Bedtime Routine
Sleep is when your body and mind recharge. Many people find that a simple bedtime routine helps them fall asleep more easily and wake up feeling better.
A bedtime routine is a set of calm steps you do each night before bed. Doing the same steps tells your body that it is time to wind down.
Start by picking a regular bedtime. Try to go to bed and wake up at about the same time every day, even on weekends. Your body likes a steady rhythm.
Next, choose a few relaxing activities. You could take a warm shower, read a book, listen to soft music, write in a journal or stretch gently. Pick what feels good to you.
Make your bedroom sleep-friendly. Many people like a room that is cool, dark and quiet. A fan or soft sound can help block noise.
Try to avoid big meals, caffeine and lots of sugar close to bedtime. These can make it harder for some people to settle down.
Give your routine a little time to work. It can take a week or two to feel the difference.
If you have trouble sleeping most nights, talk with your doctor. They can help you figure out what is going on.
Action step:
Choose a bedtime for tonight and one calm activity to do before it.
Lesson 2: Screens and Light
Light plays a big role in sleep. Your body uses light to know when it is day and when it is night.
In the morning, bright light helps your body wake up. Getting outside for a few minutes, or opening your curtains, can be a great way to start the day.
At night, your body expects darkness. Darkness helps your body get ready for sleep. But phones, tablets, computers and TVs give off bright light. Many people find that using screens late at night makes it harder to fall asleep.
Screens can also keep your brain busy. Messages, videos and games are exciting. That makes it hard to relax.
Here are some simple ideas. Try putting screens away a little while before bed. Start with a short time and grow it. Charge your phone outside your bedroom if you can. Use a regular alarm clock instead of your phone. Turn down the lights in your home as bedtime gets close.
If you do use a screen at night, try turning down the brightness or using night mode.
Swap screen time for something calm, like reading a paper book, talking with family or stretching.
Small changes with light can make bedtime feel more peaceful.
Action step:
Tonight, put your phone away a little earlier than usual.
Lesson 3: Five Minutes of Breathing or Quiet
Stress is a normal part of life. Everyone feels it sometimes. But you can learn simple ways to help your body and mind calm down.
One of the easiest tools is your breath. You always have it with you.
Try this. Sit or lie down comfortably. Breathe in slowly through your nose while you count to four. Hold for a moment. Then breathe out slowly through your mouth while you count to six. Repeat this for five minutes. Many people find that slow breathing helps them feel more relaxed.
If breathing exercises are not your thing, try five minutes of quiet. Sit outside and listen to the birds. Look out a window. Pray, meditate or simply rest with your eyes closed.
You can do this anytime. Try it in the morning, on a break, before a big moment or before bed.
It is normal for your mind to wander. When it does, gently bring your attention back to your breath or the sounds around you. That is the practice.
Like any skill, calming down gets easier with practice. Even a few quiet minutes a day can feel like a gift to yourself.
If stress feels too big to handle, reach out to a doctor or counselor.
Action step:
Set a timer for five minutes and try slow breathing or quiet time today.
Lesson 4: Bad Days Happen
Here is the truth: bad days happen to everyone. You will have nights when you sleep poorly. You will have days when stress feels heavy. That does not mean you failed.
A health journey is not a straight line. It has ups and downs. What matters most is that you keep going.
On a bad day, be kind to yourself. Talk to yourself the way you would talk to a good friend. You might say, "Today was hard, and that is okay. Tomorrow is a new day."
Go back to the basics. Drink some water. Take a short walk. Eat a simple meal. Do a few minutes of breathing. Go to bed on time. These small steps can help you reset.
Reach out to your team. Call or text someone who supports you. Sharing how you feel can make a hard day lighter.
Look at your notes. Your PreFormance ME record can remind you of all the progress you have already made.
If bad days start to happen most of the time, or you feel down for a long stretch, please talk with a doctor or counselor. Asking for help is a strong and smart choice.
You finished Sleep and Stress Basics! Be proud of yourself.
Action step:
Write down one kind thing you can tell yourself on a hard day.